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For some people, exercise is a daunting challenge.
The good news is that if you use the Peak Fitness Method, exercise can be fun and efficient—you won’t need to take a lot of time out of your schedule to do it!
“Peak Fitness” was coined by Phil Campbell, a trainer to athletes for over 35 years. The Peak Fitness approach to exercising takes only twenty minutes a day, but your heart rate peaks eight times during that period of time so that you are working intensely for about four minutes out of those twenty minutes. The best thing about it is that twenty minutes of Peak Fitness exercising will do as much for you as about an hour of other aerobic style exercises!
Join Kira and Bill Van Ittersum as they discuss how Peak Fitness Exercising works and the many positive benefits that you might receive with this approach.

LINKS and RESOURCES:

Does Phil Campbell’s Peak Fitness Increase HGH?
http://www.hgh10.com/does-phil-campbells-peak-fitness-increases-hgh/

Ready, Set, Go! Synergy Fitness by Phil Campbell, ©October 15, 2003, Pristine Publishers, Inc.

Peak Fitness Boosts Your Human Growth Hormone by 771% in Just 20 Minutes (Dr. Mercola interview with Phil Campbell)
http://fitness.mercola.com/sites/fitness/archive/2012/02/10/phil-campbell-interview.aspx

Effortless Healing: 9 Simple Ways to Sidestep Illness, Shed Excess Weight, and Help Your Body Fix Itself by Dr. Joseph Mercola,
©February 24, 2015, Harmony Publishers

Primal Body, Primal Mind: Beyond the Paleo Diet to Total Fitness and Longer Life by Nora T. Gedgaudas, ©May 27, 2011, Healing Arts Press

Primal Blueprint 21 Day Total Body Transformation: A step-by-step gene reprogramming action plan by Mark Sisson, ©October 18, 2011, Primal Nutrition, Inc.

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Hands-on massage feels marvelous, but it has many health benefits, too! More and more people—especially baby boomers—are recognizing the health benefits of massage.
For non-medical massage sessions, you may want to learn a few techniques on your own and proceed toward enjoyment. Some massages are just pleasurable sessions between loving couples. These massages can be fun, relaxing, and intimate.
Join Kira and Bill Van Ittersum as they discuss the experience of massage and the positive benefits that come from different types of massage.

LINKS
Massage Therapy styles and Health Benefits
By Web MD
http://www.webmd.com/balance/massage-therapy-styles-and-health-benefits

 How Can Massage Help My Health and Wellbeing?
By Beth Burgan, MA, MFA
http://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy/how-can-massage-help-my-health-and-wellbeing

 How Can I Find the Right Massage Therapist?
By Beth Burgan, MA, MFA
http://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy/how-can-i-find-right-massage-therapist

 How Does Massage Work?
By Beth Burgan, MA, MFA
http://www.takingcharge.csh.umn.edu/explore-healing-practices/massage-therapy/how-does-massage-work

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Everybody has a different idea about what is stressful in life. A situation or an activity that may seem stressful to you might be enjoyable for someone else. So, what’s important for you is that whatever it is that gets you all tense and balled-up inside may be producing damaging stress for you. Here are some signs that you are experiencing too much stress in your life: constantly not sleeping well, frequent and/or prolonged headaches, being angry, often having unhappy thoughts, alcohol or drug abuse, feeling depressed, bouts of low energy.
When your brain is stressed, it signals your body to release a flood of stress hormones, the primary two being adrenaline and cortisol which prepare your body to take on the perceived danger. These stress hormones act on your body by speeding up your heart, making you breathe faster, and releasing glucose into your blood stream to give you a burst of energy. Your body is being prepared for the “fight-or-flight” response.
Join Kira and Bill Van Ittersum as they share the “10 Steps for Stress Relief” to help you retrain your brain to act with happy, co-operative, creative decisions instead of reacting with pre-learned, negative, stress-building responses.

LINKS

10 Relaxation Techniques That Zap Stress Fast
by Jeannette Moninger
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

Fact Sheet on Stress
by National Institute of Mental Health
http://www.nimh.nih.gov/health/publications/stress/index.shtml

Stress Management – Topic Overview
by WebMD – Stress Management Health Center
http://www.webmd.com/balance/stress-management/

The Rhythmic Breath (Savitri Pranayama)
by DoYogaWithMe [YouTube]
https://www.youtube.com/watch?v=yFOg8SVw8HY

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In the 1960’s, 1 in 20 women would be diagnosed with breast cancer. Back then, this was considered a very serious and threatening national medical situation. Unfortunately in 2015, fifty years later, close to 1 in 8 women are diagnosed with breast cancer—a two-and-a-half times increase! What’s causing this catastrophic crisis? What can be done about it?
One bright area of research is the study of how environmental factors may contribute to the occurrence of breast cancer. These findings have led to recommendations that are deemed helpful in both treating and preventing breast cancer.
Join Kira and Bill Van Ittersum as they share Dr. Mark Hyman’s Top 10 Strategies to Help Prevent Breast Cancer in their lively podcast.

LINKS

10 Strategies to Prevent and Treat Breast Cancer
by Mark Hyman, MD
http://drhyman.com/blog/2015/10/02/10-strategies-to-prevent-and-treat-breast-cancer/

Chemicals in Food
by Breast Cancer Fund
http://www.breastcancerfund.org/clear-science/environmental-breast-cancer-links/food/

Chemicals and Radiation Linked to Breast Cancer
by Breast Cancer Fund
http://www.breastcancerfund.org/clear-science/radiation-chemicals-and-breast-cancer/

Make Our Products Safe
by Breast Cancer Fund
http://www.breastcancerfund.org/big-picture-solutions/make-our-products-safe/

Making Cosmetics Safe
by Breast Cancer Fund
http://www.breastcancerfund.org/big-picture-solutions/make-our-products-safe/making-cosmetics-safe.html

Breast Cancer & Our Environment
by Breast Cancer Fund
http://www.breastcancerfund.org/clear-science/environmental-breast-cancer-links/

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Part 3 is all about Super Brain Food Snacks—yummy treats that keep your energy up while keeping your weight down! After all, who doesn’t enjoy a good snack?
Now, by “Good Snack” Kira and Bill Van Ittersum mean snacks packed with brain-powering nutrition that helps our brains function at high-level efficiency from one meal to the next. Also, snacks that will not spike our blood sugar with unhealthy levels of glucose or artificial additives.
All this boils down to snacks that will satisfy our tastes and cravings without becoming extra weight we don’t need. Listen in to this great discussion on healthy snacks!

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What we eat has a lot to do with the health of our brains. A diet balanced in organic, whole vegetables, “good” fats, and protein will keep your brain in optimum running condition.  In fact, if you misguidedly tried to cut out all fats from your diet, and skimp on protein, your body would sicken and die!
In “Super Brain Food – Part 2, Kira and Bill Van Ittersum talk about 8 “good” fats in both whole vegetable and oil form. Listen in to see which ones you’re consuming daily!

Links
“Brainchanger: The food, the facts, the science, to control your genetic destiny
by Dr. David Perlmutter, M.D.
http://www.drperlmutter.com/

Olive Oil: Brain Food
by Dr. David Perlmutter, M.D.
http://www.drperlmutter.com/olive-oil-brain-food/

Would the Real Olive Oil Please Stand Up?
by Eileen
http://www.phoenixhelix.com/2013/03/04/would-the-real-olive-oil-please-stand-up/

8 of the Best Healthy Oils and Their Benefits
by Hello Magazine
http://womensbrainhealth.org/think-about-it/8-of-the-best-healthy-oils-and-their-benefits

Borage Oil
http://wholehealthchicago.com/2009/05/11/borage-oil/

Coconut Oil: Four Tablespoons of This “Brain Food” May Prevent Alzheimer’s (Telling the story of Dr. Mary Newport and her husband with Alzheimer’s disease.)
by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2010/12/13/can-this-natural-food-cure-or-prevent-alzheimers.aspx

The True Potency of the Pumpkin Seed
by William Gamonski
http://www.lifeextension.com/Magazine/2012/10/The-True-Potency-Of-The-Pumpkin-Seed/Page-01

Your Brain On Ketones: How a high-fat diet can help the brain work better
by Dr. Emily Deans, M.D.
https://www.psychologytoday.com/blog/evolutionary-psychiatry/201104/your-brain-ketones

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When you make eating healthy foods a daily habit, it not only nourishes your body but it increases the odds of enjoying a happy, healthy brain for the whole of your life. So much research has now concluded that eating healthy—fresh, organic, and whole fruits and vegetables, good fats, beans, and good grains—will indeed reduce your “biological” age as your body ages chronologically. Most children, teens, and young twenty-somethings are not too concerned with these findings, unless they have unusual and/or serious ailments.
However, once a person reaches thirty, the “uh oh” syndrome begins to arise. You can’t run as far—or as fast, you don’t sleep as well, you may have bouts of “fuzzy” thinking, and your weight begins to creep upward. This problem only increases in your forties and fifties.
By the time you’re sixty, you really take notice and try to reverse things to bring your body back to a new “healthy normal.” Why wait until you have dug a deep hole for your body to stand in? Why not give your body a lifelong gift and start feeding it right?
Listen in as Kira and Bill Van Ittersum discuss “Super Brain Food” over a series of podcasts.  Psst! It’s not only “Super” for your brain, but your whole body as well!

Links
Dr. David Perlmutter, M.D.
“Brainchanger: The food, the facts, the science, to control your genetic destiny
http://www.drperlmutter.com/

Eat Smart for a Healthier Brain
by Carol Sorgen
http://www.webmd.com/diet/eat-smart-healthier-brain?page=1

Nine Ways to Make Yourself Smarter
by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2012/05/17/good-brain-health-tips.aspx

Brain Health: Can These Tricks Make You Smarter?
by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2015/05/07/brain-health-tips.aspx

Green Tea Linked to Decreased Risk for Dementia
by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2015/04/23/green-tea-dementia.aspx

9 Top Foods To Boost Your Brainpower
by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2013/10/31/9-foods-brain-health.aspx

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Keeping a meal planner simplifies the whole eating process and keeps eating healthy on track! We all want that, right? You won’t have to stop and think about what’s for dinner—especially when you’re tired and hungry and you’re resistance is waaaay down—because your food plan is all written out and you’ve already bought all the ingredients you will need tonight! “Thank you, Meal Planner!”
Listen in as Kira and Bill Van Ittersum share their secrets to constructing and implementing a successful meal planner. You’ll not only get some handy tips and ideas, but you’ll have fun, too, listening to their lively banter.

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We all need to breathe to stay alive, but much of the time we just take our breath for granted. Breathing is an act of inspiration, which in its expanded definition means “a divine act to receive sacred revelation.”
In this podcast, Kira and Bill Van Ittersum share tips and ideas to recognize your breathing as a conscious “tool” for wellness and how you too can train your breath to stimulate divine awareness.

Links
Deep Breathing
by Yoga Meditations, Audio CD

Science of Breath: A Practical Guide
by Swami Rama, Rudolph Ballentine, M.D., and Alan Hymes, M.D.

Science of Breath: A Complete Manual of The Oriental Breathing Philosophy
by Yogi Ramachraka

Breathe Right Now
by Laurence A. Smolley, M.D. and Debra Fulghum Bruce

Breathing: Expanding Your Power and Energy
by Michael Sky

Total Relaxation: Healing Practices for Body, Mind and Spirit
by John R. Harvey, Ph.D.

Breath Taking: Lessons in Breathing
by Lorin Roche, Ph.D.